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Saturday, May 17, 2014

Exactly one day after saying on this blog that I was going to start moving up the basement run I rely on from 30 minutes to 45 minutes, I go out and do a 30 minute run. Tonight, I was presented with a choice once the kids went down to sleep. I could squeeze in a 4 mile run outside before it got dark or I could get on the treadmill to do a 6 mile run staring at the cinder block wall in the garage.Check, I chose the 4 mile run outside into town and back. It took me 30:14 to finish the 4 miles. Since I knew that I wasn't going to get the mileage I had initially intended, I decided to make a solid effort of it. The pace breaks down to about 7:33/mile. I call this one a big victory, no treadmill!

Friday, May 16, 2014

As I build up the fitness, I start to set lower levels on my training. I was thinking about this during my 6 mile run just now. When I first pick back up after a month or two if I happen to take that long away, I generally use a 30 minute run as a baseline starting point. This is not to say you should or to judge people starting with less or more. It just fits.Now that I have a stronger base, I look at the 45 minute run or the 5 miler as my base easy run. Today, I ran a 6 mile run in about 51:00. It felt good, fluid. Some of the great podcasts from AthleteonFire have really been keeping me in the zone focused. The reason I mention the length of base runs and what not is that as you may begin to build a base, progress with your run timing and routes. Changing up run pace, length, etc. is beneficial to your mindset, your body, and your motivational levels.

Monday, May 12, 2014

It is beautiful outside. It's sunny, 80 degrees and I just killed a good workout. I ran a 6 mile run with interval hill sprints infused. I started with a set of 5 sprints up a short, steep hill. It is about 50 yards from bottom to top. After the five sprints, I ran a mile at about 8:15ish/mile. After the mile, I did another set of the hill sprints. I did this a total of 6 miles and 6 sets of 5 hill sprints.My total workout was about 56 minutes. It was 6 miles and 30 sprints up the hill. I hope to get in a second jog this evening, gaining some mileage to bank for the week. It has been a couple strong weeks in a row and I want to continue to build as the weather has seemed to turn the corner.